Tag Archives: healthy

DIY Instant Oatmeal Cups

If you are in a hurry in the morning, or often run late and have to skip breakfast, make these easy instant oatmeal cups and stash them in your desk at work for a quick, hearty, and warm breakfast! You can either make these in paper cups with lids, or for a more sustainable option, make them in glass mason jars! Experiment with your own flavor combinations, but remember to use dry, shelf stable ingredients. 

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Pumpkin Spice & Flaxseed
½ cup rolled instant oats
2 tsp brown sugar
1 Tbsp flaxseed
1/8 tsp pumpkin spice
Nutrition information: 248 calories, 6 g total fat, 40 g carbs, 9 g sugar, 5.5 g fiber, 8.5 g protein Continue reading

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Green Eating: Healthy for the Body and the Planet!

Today is Earth Day! Healthy eating and sustainable eating go hand in hand. Try one or more of these tips to help reduce your carbon footprint and improve the environment! 

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Support Your Local Community: Shop your local farmers market and buy locally produced items like fruits and vegetables. Eating food that’s in season where you live lets you choose the highest quality, most nutritious produce, while cutting down on imported foods that come with a heavy fossil fuel cost.

Try Meatless Meals: Meat production is inefficient and environmentally costly, it takes more water to raise cattle than it does to plant produce. Cattle ranching has contributed to forest destruction to make way for grazing land. Simply cutting back on your meat consumption can make a difference: try going meatless once a week – Meatless Monday!

Eat with the Seasons: A peach at the height of summer is fragrant, juicy, and flavorful. The same peach in winter, though, is hard, mealy, and bland, and has probably traveled many miles to get to your plate. Fresh fruits and vegetables tend to lose nutrients every day after they are picked, so locally grown in-season produce is high in nutrients & tastes better!

Grow Your Own: Growing a garden lets you enjoy fresh, delicious produce that tastes better than anything you could ever get at the store. It could save you money, and it also decreases your dependence on a food system that relies on fossil fuels to get produce to market.

Try New Things in the Kitchen: Knowing a few basic cooking techniques – how to make a stock, stir-fry vegetables, cook whole grains, whip up a salad dressing – can help you to reduce your carbon footprint and save you money. Restaurant meals and prepared foods require more water and energy to produce, and entail more waste. When you are at ease in the kitchen, you can find creative uses for leftovers, garden produce, and foods that are in season or on sale.

Limit Your Waste: A large amount of food is thrown away every day in the United States. Cutting down on waste is an easy and gratifying way to save money and reduce your impact on the earth. Shop with a menu in mind: buy small amounts of perishable foods (meat, dairy, fresh produce) at a time, and use them right away. Clean your fridge every week, so you can use what you have before it goes bad.

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Six Steps to Setting New Years Resolutions That Stick

Every year many people make New Years resolutions to better themselves for the new year. Majority of people do not meet their goals. Here are some tips on setting and meeting your goals for 2016. 

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  1. Change One Behavior at a Time: When setting your goal for the New Year, make a list of all you want to accomplish in 2016, then choose to focus on one goal that will either have the greatest impact on your life, is easy to accomplish, or simply is the greatest chance of success.
  2. Break Your Goal into Multiple Action Commitments: Break your goal down into smaller steps, and hold yourself accountable for each step. This will help take a long term goal, and bring it into the short term. With small, attainable goals, you will be more likely to stick to the big goal.
  3. Put Your Goal & Action Commitments into Writing: Keep your goal posted somewhere visible so you can review it and re-engage on a regular basis.
  4. Talk About It: Enroll a friend in a goal setting partnership where you support each other on a weekly basis to meet your goals. Consider joining a support group to reach your goals, such as a workout class, or a weight loss program.
  5. Don’t Beat Yourself Up: Perfection is unattainable. Minor missteps are normal and OK. Don’t give up completely if you fell off the wagon, pick yourself back up and jump back on. Use the slip as a learning opportunity on how to prevent it from happening again.
  6. Reward Yourself: Give yourself some kind of acknowledgement when the action steps are accomplished and a big reward when the final goal is reached. Do not make the rewards counteractive to you reaching your goal. For example, if your goal is to lose weight, choose a reward such as a new pair of shoes instead of a food reward.

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Oven Roasted Spaghetti Squash

Spaghetti squash got its name from the angel hair pasta-like strands that form naturally after the squash has cooked. While it does not taste or have the same texture as regular pasta, it is a great low-carb substitute for refined white pasta.. or even an interesting vegetable side dish! Spaghetti squash has so many unique uses, but first you have to properly cook the squash! Here’s how…

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Ingredients:
1 medium spaghetti squash (2-3 pounds)
water Continue reading

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Hoisin Chicken Lettuce Wraps

A fresh homemade take on a classic chinese dish. Wrap up the lettuce leaves with a little rice for a more filling meal. 

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Ingredients:
2 Tbsp canola oil
1 Tbsp finely chopped peeled fresh ginger
1 garlic clove, minced
2 scallions, chopped (about 1/4 cup)
2 skinless, boneless chicken breasts (about 1 lb) cubed into 1/2-inch pieces
black pepper, to taste
1 (8-oz) can sliced water chestnuts, rinsed and drained
1/4 cup bottled hoisin sauce
1 1/2 tsp worcestershire sauce
1 tsp rice vinegar (not seasoned)
1/2 cup pine nuts
12 large red or green leaf romaine lettuce leaves Continue reading

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Black Bean & Tomato Quinoa Salad

A light and refreshing side dish to a summer meal! Great as leftovers, too. Quinoa is a whole grain packed with fiber and protein. Serve this dish with a spiced grilled fish or chicken for a perfect meal. 

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Ingredients:
2 tsp grated lime zest
2 Tbsp fresh lime juice
2 Tbsp unsalted butter, melted and cooled
1 Tbsp vegetable oil
1 tsp sugar
1 cup quinoa
1 (14 – 15 oz) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro Continue reading

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Sweet & Spicy Citrus Tilapia

A quick and easy marinade makes this fish pop for dinner! Also yummy on chicken – marinate longer than this recipe states and then grill it outside! Great bright flavors. Pair with freshly steamed veggies or a cool marinated vegetable salad for a complete meal.

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Ingredients:
4 (6-oz) tilapia fillets
cooking spray
1/2 cup fresh orange juice (about 1 orange)
3 Tbsp fresh lime juice
1 Tbsp brown sugar
1 Tbsp extra-virgin olive oil
2 tsp low-sodium soy sauce
1/2 tsp ground cumin
1/4 tsp black pepper
1/4 tsp ground red pepper
2 garlic cloves, crushed
1/2 tsp paprika Continue reading

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